X-post what helped you get off a gain

Hello, Old Friends.

im back for some advice, information, and accountability on back to basics. I got too comfortable after easily maintaining for 5 years. Last April, I took a desk job and have gained 15 lbs. my clothes don't fit and I am starting to self loathe.

Assessing the situation, I can see how grazing, caffeine and sugar abuse during long hours, and no physical activity lead to this gain.

First to stop it, then to reverse it. I still have pretty good restriction, but may do cottage cheese test to see how much I can eat. I usually eat until full and will get goalies if I'm not careful. I know protein is the answer. Have to decide liquids to quickly lose or just meat and greens to stay full. Cardio and tracking are definitely in my future.

Please share what worked for you.

Welcome to the group Brilynn - I for one am figuring out what works for me by coming here every day and being accountable. I am at this point 3.5 lbs above my top line for my goal and 7 above my low line. I had slipped to 8 lbs above my top end, so I'm working it and figuring out what works for me.

I know that I need to be brutally honest with myself and some days I'm good at it and others well, not so much, but it is coming. Physical activity certainly does help and I have not been able to be consistent on that front; injuries, mind set etc etc. But first and foremost it is about the food and making sure I get my protein in first, don't drink with meals and cut out the grazing only planned foods and nothing after 8 at night. I know I need to stay away from sugars, because they trigger me into the I don't give a damn frame of mind and I deserve this frame of mind and I can handle it. Hmm none of which are true. I once thought I would be like a normal person with food; I have since given up on that illusion I am not normal when it comes to food, if I was I would not have needed the surgery. A hard pill to swallow!! Since all the normies I know say its ok to gain 5lbs it is just your body fluctuating and do you feel healthy; its not about the weight. Well that may be true for them, but 5lbs fluctuation for me means its ok and then another 5 lbs will find it's way onto my body.

So for me this is what I'm doing; or trying to do and most days I'm getting there with the help of the board.

Protein first and now I need more than before about 2 to 3 oz, then veggies; under 40 gms carbs a day and over 90 grms protein; no bread, pasta, rice, potatoes, crackers etc. Water and yes water not including coffee or tea as water. At least 10 cups a day and only 30 mins before or after eating. No grazing, only planned snacks, even it is healthy if it was not planned then NO. (mind set here) And nothing after 8 PM.

This is just what I am trying to do for me I am in no means saying it is what you have to do. Take what you think might work for you or not.

Welcome and hope to see you here again!  Lorna

Thank you for sharing what works for you.  Greatly appreciated:)  I think it is very similar to what I used to do when I hit the 5 lb above mark above my comfort zone...I just lost sight of that and hopefully having to lose 3 times that will get me back to that mindset.

I'm on the road back from a much more significant regain. Let me start by saying you got some really good advice on the main VSG board and Lorna's post hits the nail on the head, too. 

For me putting a stop to the regain and starting the weight loss process had very little to do with "getting back on track". For me it was much more of a head and emotional issue. When I had finally grappled with enough experimentation of eating different ways, trying different things for motivation, monitoring my reactions to specific foods and binges (both physical and mental), dealing with the negative self talk, etc... I came to a realization that I had a profound issue with sugar on both physical and emotional levels. 

I went on a "sugar reset" in August and have been modifying and monitoring my food and systematically devising a personal program that works for me. What works for me is this:

For weight loss I am comfortable eating between 1000 an 1200 calories per day. I keep my protein between 100-120 grams per day, and currently my carb goal is to be under 40 carbs per day.  I lose somewhere in the neighborhood of 1-2 pounds per week average. I've had weeks where I have only lost 1/2 pound and weeks like this during which I've lost 3 pounds. I just keep plugging away and let my body do the work. My  motto is I can only control what goes in my mouth. My body has to do the rest. 

I also do well with cravings/food reactions as long as I keep my carbs under 120 and those carbs are from whole foods (unprocessed grains, dairy, whole fruits and vegetables). Sugar products are a major trigger. My personal kryptonite - homemade chocolate and toffee chip cookies. 

I have also adopted a philosophy that does not promote abstinence, but conscious choice. I do on occasion eat high sugar foods. I am also aware that such foods come at a high price. Sometimes I am willing to pay that price. Other times I am not. When I eat in a way that does not promote weight loss I am now doing so intentionally and I am fully aware what the consequences for such a choice might be. 

While I do believe there is a style of eating that promotes faster weight loss with few cravings, everyone has to find his or her own way of eating that is sustainable over the long term. If I can be of any help - bouncing ideas back and forth, being more specific about the types of food I eat, etc... please don't hesitate to ask. 

Best of luck with your extra 15! 

Thank you for your detailed response.  I really like your motto of only controlling what goes in your mouth.  I don't think I could abstain long term, but know I need to do it it get the extra weight off.  I am not looking forward to the sugar detox that I will be dealing with in the next few days.  I know that late afternoons are really a hard time where I am already craving sweets....going to have to replace it with an afternoon walk.

I would love to hear more specifically what types of food you eat.  I just set MFP to 1200 calories a day and am researching protein rich recipes on pinterest and MFP.  I know I do well with soups for lunch, which can easily be made lower carb.  Going to puchase some protein shakes tomorrow as I did not realize that we did not have any in the house.  I am not a fan of them, but they will help me during the sugar detox period.

You've been given some really great advice....I'm in the regain boat, too.  I've been here longer than I'd like and still trying to get it together.  I'd like to lose 20# to get to my happy weight.  I'm  working on it...we can work on it together.  Welcome!!

Thank you.  Yes we can.  Always stronger with support.